Shape Up With Chelsea Dale

Tips to take your workout to the next level

Chelsea Dale is the regional group fitness manager and personal trainer at O2 Fitness. She was certified by Aerobic & Fitness Association of America in 2001 and since then has become certified in a multitude of Les Mills programs that include Bodypump, Bodycombat, Bodyjam and RPM. Visit for more information

How to Reach Your Goal

For weight loss — aim for a minimum of 30 minutes of cardio four times a week

To tone up — add a sculpting class and/or weight lifting routine to your regular workout

Establishing a routine — consistency brings results! One time per week is better than every other week

Staying committed — vary your routine and try something new to avoid a workout plateau


Dress the Part
Wear comfortable clothes and a great pair of shoes. Your best piece of workout equipment is your shoes. They need to be supportive and fit your feet. Any local sporting goods store will be able to assist you in picking the right pair. By having the right shoes, you can go outside and run, workout, play with your kids and stay active.

Flexibility Matters
Never underestimate the value of a good stretch after a workout. If you can, add a weekly yoga or stretch class into your routine. Bring your own yoga mat — Giam mats is a good brand.

Lots of Water
Make it your drink of choice. For every caffeine drink you consume, you need to drink 8 ounces of water to make up for it.

Grocery Maze
Shop the outer circle of your grocery store. The majority of your groceries should come from produce, deli and dairy sections. The inside aisles of the grocery store are full of processed foods that can pack on the pounds.

“Fitness is different for everybody, but the goal is ultimately the same — to make a change physically. The key to reaching any fitness goal is first the commitment to yourself, followed by consistency and diversity in your training.”
— Chelsea

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